Workout Of The Day

Thursday CF B2L
Metcon (Time)
A.
3 sets of:
10 Landmine Press, L & R
10 Ring Rows
10 Strict Knee Raises
B.
3 Rounds for Time of:
500/400m Row or 400m Run
10 SA DB Push Press , L
10 SA DB Push Press, R
10 Pull-Ups

Friday CF B2L
Back Squat (Weight)
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
Metcon (AMRAP - Rounds and Reps)
Teams of 2, alt full rounds
AMRAP x 12 MINUTES
12 Wall Ball Shots
8 Hang Power Cleans
Saturday CF B2L
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP x 30 MINUTES
2 min Front Rack Barbell Hold
200m Farmer's Carry
400m Run, together
40 Burpees
50 MB Sit-Ups


No WOD available
Monday CF B2L
Tuesday CF B2L
Wednesday CF B2L